Useful Tips For Starting A Vegan Diet

4th July 2021

What is your preferred mode of feeding? Are you the kind who feels inclined to do away with animal products for some reason? Be as it may, we all have preferences, and the shift in what we feed our bodies with is fundamental. And this is why the vegan diet is gaining traction around the world daily.

People who choose to live a vegan lifestyle mainly do so because they don’t want to hurt animals for any reason. Other reasons to become a vegan include wellness, religious, or environmental ones.

A vegan is a person who does not consume animal products. Their decision stems from several factors such as religion, health, and the environment. They religiously feed on a plant-based diet.

According to the United Nations, there are nearly 79 million people worldwide on a vegan diet. Of the 79 million people, the US has a staggering 9.7 million vegans as of 2021. Further, a survey conducted by ‘The Food & You’ showed that the UK has 720,000 people on a vegetarian-based diet. 

Also, a vegan diet isn’t expensive –  here is a guide on how to eat a vegan diet on a budget.

However, would you be willing to give up the sizzling barbecue coating your weekends and social gatherings? Well, by the end of this article, you may decide otherwise with these valuable tips.

What You Should Know About A Vegan Diet

To break it down, being a vegan means you do not take eggs, milk, cheese, yogurt, or any other dairy product. You stay away from all types of meat; white and red meat. Your body’s protein demand is taken care of by plant-based food such as legumes. Scientifically, this process is known as veganism. To make your veganism easier, there are special vegan multivitamin snacks that are cruelty free, gluten free and sugar free which you can buy here

There are various types of the vegan diet, nevertheless. They are:

  • Raw-food vegan diet

Foods in this category include vegetables, nuts, fruits, and plant foods cooked in low heat.

  • Whole-food Vegan Diet

Comprises whole plant foods, raw fruits, seeds, legumes, nuts, and whole grains.

  • Starch Vegan Diet

It is a high carbohydrate diet low on fats. An example is potatoes and rice.

  • 80/10/10

It primarily focuses on raw foods without fats, such as fruits and vegetables. 

  • Raw Till 4

It is similar to the 80/10/10 but is eaten until 4 pm. 

  • Thrive Diet

Food under the thrive diet is raw and is cooked in low heat.

  • Junk-food Vegan Diet

These are processed vegan foods such as mock meats and desserts. Fries fall in this category.

How Do You Transition To A Vegan Diet?

A vegan diet could be your long-awaited ticket for a healthy lifestyle. You may have heard of its benefits and just thinking if it is time to get it going. The perfect answer is in the affirmative. So, how do you get started on a vegan diet? Here’s a comprehensive guide.

  • Let Vegetables Take Over Your Meals

Some people don’t believe in the gospel of a meal with a lot of vegetables. But this is your starting point with a vegan diet. A generous serving of vegetables on your plate helps keep your weight in check by cutting down your daily calorie intake. You also consume a lot of vitamins and minerals, not to mention fiber.

  • Keep It Balanced

An unbalanced vegan diet is a turnoff. However, keeping it balanced with plant foods from all the groups makes it more sumptuous. This way, think of it; have a portion of legumes such as beans, leafy vegetables, and small amounts of vegan starch. The vegetables should be more than any other portion. 

  • Choose Complex Carbs

Complex carbs are easily digested and take time to be absorbed by the body. Therefore, they are a food choice for vegetarians. They include wholemeal products like brown rice, brown bread, and quinoa.

  • Eat More Plant-based Proteins

Proteins are the building blocks of our bodies. As such, be in the hunt for them from plants. Good plant-based protein options include soybean, nuts, almonds, pumpkin seeds, and legumes. 

Stay Away From Processed Vegan Products

Processed vegan foods are no better; they inflate your waistline like a balloon despite being “vegan.” For cheat days, be creative with whole foods and come up with something to satisfy that insatiable craving.

  • Stick To Soy And Almond Milk

Soy and Almond milk are excellent sources of Vitamin D. Without them; you will suffer from calcium deficiency and weak bones. Mushrooms grown under UV light are also good sources of Vitamin D.

  • Replenish Iron Levels

It may sound tricky because you are off animal products, but it is doable. Interestingly, legumes such as beans and leafy green vegetables are rich sources of iron.

Are There Vegan Supplements? 

You sometimes find yourself thinking about what else can benefit your body without having to take cooked food. And the gospel truth that vegan supplements exist in plenty. For example, omega-3 fatty acids are contained in oily fish alone. But this is not the case. There is omega-3 derived from plants – algae, to be specific. It has the same benefits on the body as that derived from the tissues of oily fish. The only difference is that it contains DHA (Docosahexaenoic acid) alone, unlike that of fish with EPA (Eicosapentaenoic acid). 

What Are The Benefits Of A Vegan Diet?

A notable trait in vegans is they have an optimal body mass index (BMI). A perfect BMI solves a nightmare in the name of lifestyle diseases. But what are the other benefits of a vegan diet? Read on

  • Aid in Weight Loss

Conversely, weight gain results from bad lifestyle choices and poor eating habits. Vegans address it all through what they eat. A lower BMI is expected with a vegan diet thus, shedding excess weight.

  • Controls Blood Sugar

It lowers blood sugar in the body. High blood sugar is a risk factor for developing type 2 diabetes which is a lifestyle disease. High amounts of fiber in vegan diets lower blood sugar in people with diabetes.

  • Good For Heart Health

You can control high blood pressure through a vegan diet. It is a precursor to heart-related diseases like stroke and cardiac arrest.

Veganism can prevent other diseases such as arthritis, cancer, and kidney failure. 

The gains of a vegan diet are outstanding. They are why a section of the world population is turning the clock and adopting healthier eating. It is enjoyable, just as it is essential in guarding your body against numerous attacks by lifestyle diseases. Don’t wait anymore; flip the switch.